Diet and Serotonin

Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood. Studies show that serotonin levels can have an effect on mood and behavior, and the chemical is commonly linked to feeling good and living longer. Supplements can increase your serotonin levels via the amino acid tryptophan. Serotonin is synthesized from tryptophan.

For a more natural approach to possibly increasing your serotonin levels -- you can try eating foods that contain tryptophan. While research is ongoing to determine how much tryptophan-containing foods can affect serotonin levels in the brain, it is known that tryptophan depletion is seen in those with mood disorders such as depression and anxiety. Research has also shown that when a low-tryptophan diet is followed, brain serotonin levels drop. Here are some foods that might help.

Eggs

The protein in eggs can significantly boost your blood plasma levels of tryptophan, according to recent research. Pro cooking tip: Don’t leave out the yolks. They’re extremely rich in tryptophan and tyrosine, choline, biotin, omega-3 fatty acids, and other nutrients that are major contributors to the health benefits and antioxidant properties of eggs.

Cheese

Cheese is another great source of tryptophan. A yummy favorite you could make is mac and cheese that combines cheddar cheese with eggs and milk, which are also good sources of tryptophan.

Pineapples

Pineapples are a major source of bromelain, a protein that can reduce the side effects of chemotherapy as well as help suppress coughs, according to some research. Combine pineapples and coconut with chicken for this delicious piña colada chicken recipe.

Tofu

Soy products are rich sources of tryptophan. You can substitute tofu for pretty much any protein, in pretty much any recipe, making it an excellent source of tryptophan for vegetarians and vegans. Some tofu is calcium-set, which provides a great calcium boost.

Salmon

It’s hard to go wrong with salmon, which -- as you may have guessed -- is also rich in tryptophan. Combine it with eggs and milk to make a smoked salmon frittata. Salmon also has other nutritional benefits like helping balance cholesterol, lowering blood pressure, and being a source of omega-3 fatty acids.

Nuts and Seeds

Pick and choose your faves, because all nuts and seeds contain tryptophan. Studies show that eating a handful of nuts a day can lower your risk for cancer, heart disease, and respiratory problems. They’re also good sources of fiber, vitamins, and antioxidants. For dessert, try some no-bake peanut butter oatmeal cookies.

Turkey

There’s a reason why the Thanksgiving meal is usually followed by a siesta on the couch -- turkey is essentially stuffed tryptophan.